Comparing Nutrients in 5 ounces Tomato Powder VS Tomato Sauce with Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Tomato Powder	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	14.8% 428kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	9.2% 12g	130g per day for Men 19-50 years
Sugars	86% 62.2g	11.3% 8.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	136% 1222μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	184% 165mg	19.5% 17.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	116% 17.4mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	23.5% 235mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	31.3% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.8% 6.46mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.7% 418mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Tomato Sauce with Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Tomato Sauce with Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Tomato Sauce with Mushrooms:

• 5 ounces of Tomato Powder have 18 times more Vitamin A, 12.7 times more Vitamin B1, 7 times more Vitamin B2, 7.2 times more Vitamin B3, 10.2 times more Vitamin B5, 3.4 times more Vitamin B6, 13.3 times more Vitamin B9, 9.4 times more Vitamin C, 6.4 times more Vitamin E and 12.8 times more Vitamin K than Tomato Sauce with Mushrooms.
• Both Tomato Powder as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Tomato Sauce with Mushrooms:

• 5 ounces of Tomato Powder have 12.8 times more Calcium, 6.2 times more Copper, 5.1 times more Iron, 9.4 times more Magnesium, 10.4 times more Manganese, 9.2 times more Phosphorus, 5.1 times more Potassium, 26.5 times more Selenium and 8.1 times more Zinc than Tomato Sauce with Mushrooms.
• While 5 oz of Canned Tomato Sauce with Mushrooms contain 3.4 times more Sodium and 28.7 times more Water than Tomato Powder.
• 5 ounces of Tomato Sauce with Mushrooms lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 8.6 times more Energy, 8.9 times more Carbohydrate, 7.6 times more Sugars, 11 times more Fiber and 8.9 times more Protein than Tomato Sauce with Mushrooms.
• 5 ounces of Tomato Sauce with Mushrooms provide inadequate amounts of Energy
• Both Tomato Powder as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in five ounces.